Click Here for Free Bodybuilding and Fitness Magazine Subscription
Weight Loss Program
Goal: Lose Weight Exercise Program
- Perform at least 20-30 minutes of moderate to high intensity cardiovascular exercise 4 times per week (running, spinning, stair-climbing, etc.).
- If you can only tolerate low intensity cardiovascular exercise (such as walking), increase to 45-60 minutes 3-4 times per week.
- Conduct resistance training exercises utilizing free weights, cable machines, dumbbells, and/or home gyms. You should train 3 times per week for no more than 45 minutes each time. Warm up with 5 minutes on the bike or treadmill to loosen up your muscles.
- Make sure to vary type, time and intensity of all your exercises frequently.
Nutrition Program
- We recommend that you consume 5-6 well-balanced meals per day. Each meal should be roughly equal in calories, protein, carbohydrate, and fat intake. Balance your meals with approximately 30% calories from protein, 30% from healthy fats and 40% from carbohydrates.
- Aim for about 1 gram of protein per pound of body weight. (140 g/day if you weight 140 pounds)
- Good sources of protein include: egg whites, fish, skinless chicken & turkey, low-fat cottage cheese, lean beef & quality protein powders. Good sources of carbohydrate include: vegetables, fruits, beans, whole grains (brown rice, oatmeal etc.). Good sources of fat include: nuts, seeds, olive oil, fatty fish (salmon, tuna), low fat cheese, low fat mayo, peanut butter, flax seeds.
- Drink one-half to one full gallon of water each day.
- Allow yourself a cheat day once a week to satisfy your cravings and eat whatever you want.
Supplement Program
- Use a quality multi-vitamin / multi-mineral formula.
- Take extra antioxidants. 500-1000 mg of Vitamin C and 400-800 iu of Vitamin E is recommended.
- Try a Fat Burner! These popular weight loss aides can pep up your energy and your metabolism to help you burn fat!
- Essential Fatty Acids! EFAs are wonderful, healthy fats that can help support your efforts tremendously. See the Total EFA.
- Use Amino Acids if you have trouble consuming enough protein.
- These are the basics, there are many more quality supplements available and as always I recommend that you visit this site frequently to stay in tune with all the latest information and research.